LHS Track and Field Mileage Build up for Middle and Distance Runners – 12/2 – 12/31

Email Coach Richardson at crichi57@yahoo.com with any questions about the workouts!

(More workouts will be posted at the first of the year, 2013.) We have posted Beginners, Intermediates, and Advanced workouts. Beginners are those who have just started running and are ages 14 – 15. Intermediates have been running for 2 years and are 15 – 16, and Advanced runners have been running for 3 years and beyond, and are ages15 – 18.

Runs will be by minutes and not miles. Bring a stopwatch or wristwatch to time yourself.

All easy runs should be done at 65 – 75% of heart rate or what we call “conversation pace”. This means you are not jogging but running so that you could carry on a conversation. For many beginner runners this is 8:30 – 9:30 minute pace per mile, and for the older more, advanced runners it is between 6:30 and 8:00 minute pace per mile.

The run should be steady, but you should be in control of your breathing. Running too fast on easy days may cause injury or burnout.

This mileage buildup through the first of the year is to build a base on which to begin doing faster and harder workouts. Have fun and enjoy you runs. Try and run on soft and even surfaces and always run in a safe place. If you are running in the woods or at night, make sure you have a partner. Or ask a parent to come with you.

Finally make sure you give yourself an easy day after your longer run.

Beginners – First year running and/or ages 14 – 15

Week 1 – 20 minutes x 2 days with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 2 – 20 minutes x 3 days with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 3 – 25 minutes x 3, with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 4 – 20 minutes x 2, 25 minutes x 1, 30 minutes x 1, with at least1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 5 – 20 minutes x 2, 25 minutes x 2, 35 minutes x 1, with at least1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Intermediate – Second year running and/or ages 15 – 16

Week 1 – 25 minutes x 2 days with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 2 – 25 minutes x 3 days with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 3 – 30 minutes x 2, 25 minutes x 2, with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 4 – 30 minutes x 2, 25 minutes x 2, 40 minutes x 1, with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 5 – 30 minutes x 2 days, 25 minutes x 3 days, 45 minutes x 1 day, with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Advanced – 3rd year and beyond and/or ages 16 - 18

Week 1 – 25 minutes x 3 days, 30 minutes x 1 day with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 2 – 30 minutes x 3 days. 40 minutes x 1 day with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 3 – 35 minutes x 3 days, 25 minutes x 1 day, 45 minutes x 1 day with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 4 – 35 minutes x 3 days, 25 minutes x 2 days, 50 minutes x 1, with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)

Week 5 – 40 minutes x 2 days, 30 minutes x 2 days, 45 minutes x 2 days, with at least 1 day at winter conditioning at LHS. (Tuesday and Thursdays at 3:40. Take rest days between but make sure you do your core work and stretching on your off days.)